INDIAN-INSPIRED LENTIL CURRY STEW
Indian-Inspired Lentil Curry Stew is a simple yet aromatic dish that delivers comfort, warmth and nutrition in one vibrant bowl. Centred around yellow lentils (moong dal), this one-pot recipe incorporates fragrant mustard seeds and garam masala to produce a deeply satisfying curry base. The addition of chopped tomatoes, which brings brightness and body, while a slow simmer ensures the lentils turn soft and creamy. This stew is ideal for a light dinner or a hearty lunch and can be paired with rice, flatbread or eaten on its own. High in plant protein, fibre and low in fat, it’s a gut-friendly and anti-inflammatory meal choice that also happens to be naturally vegan and gluten-free. Whether you’re new to Indian spices or a curry enthusiast, this stew is a convenient way to enjoy bold flavour with minimal ingredients and prep.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Indian
PREPARATION/TECHNIQUES
One-Pot Wonders
OCCASION/HOLIDAY
Winter
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan
DISH TYPE
Soup / Stew
INGREDIENTS
There are the following ingredients for Indian-Inspired Lentil Curry Stew:
- ½ cup yellow lentils (moong dal)
- ¼ cup chopped tomato
- ½ tsp garam masala
- 1 cup water
- ½ tsp mustard seeds
- Salt to taste (optional)
FULL NUTRITIONAL INFORMATION
- Calories: 352.2 kcal
- Fat: 1.5 g
- Saturated Fat: 0.2 g
- Carbohydrate: 63.3 g
- Sugar: 3 g
- Sodium: 864.6 mg
- Fiber: 11 g
- Protein: 24.3 g
- Calcium: 53.9 mg
- Iron: 6.5 mg
- Potassium: 755.6 mg
PREPARATION
- Toast The Mustard Seeds: In a saucepan, dry toast mustard seeds over medium heat until they begin to pop and release aroma (about 1 minute).
- Add Tomatoes And Spices: Stir in chopped tomatoes and garam masala. Cook for 2 to 3 minutes until the tomatoes start to break down.
- Add Lentils And Water: Add rinsed yellow lentils and pour in the water. Stir to incorporate everything evenly.
- Simmer The Curry: Bring to a boil, then reduce heat and simmer for 20 to 25 minutes, stirring occasionally, until the lentils soften and the stew thickens.
- Season And Serve: Add salt to taste and serve hot. Optionally garnish with fresh coriander or a squeeze of lemon juice.
PREP TIME
5 minutes
COOKING TIME
25 minutes
TIPS
- Rinse Well: Rinse lentils under cold water until the water runs clear to remove excess starch and prevent foaming.
- Toast Carefully: Toast mustard seeds just until they pop because over-toasting may cause bitterness.
- Tomato Tip: Use ripe and juicy tomatoes for a richer base or opt for canned if fresh tomatoes aren’t available.
- Garam Masala Balance: Add more or less garam masala depending on your preferred spice intensity.
- Adjust Thickness: Add more water during simmering if you prefer a soupier consistency.
VARIATIONS
- Add Coconut Milk: For a creamier version, stir in 2 tablespoons of coconut milk at the end.
- Include Veggies: Add spinach, courgette, or grated carrot during simmering for extra texture and nutrition.
- Boost Heat: Add green chilli or red pepper flakes if you enjoy a spicier curry.
- Protein Power: Stir in tofu cubes or cooked chickpeas for additional protein.
- Serve With Grain: Pair with brown rice, quinoa or millet for a heartier and well-rounded meal.
PREPPING AND STORAGE
- Refrigeration: Cool stew completely before storing in an airtight container. It will keep in the fridge for up to 4 days.
- Freezing: Freeze in single-portion containers for up to 2 months. Thaw overnight in the fridge for best results.
- Reheating: Reheat on the hob over low heat, stirring occasionally and adding a splash of water to loosen the texture. Microwave in short bursts, stirring it in between.
- Batch Prep: Easily double or triple the quantities for larger meal prep batches. The flavours deepen over time, making leftovers even better.